Top 5 Best Electrolytes for Keto Diet (2020 Review)

Looking for the best ​electrolytes for your keto diet program? ​

​You're in the right spot!

In this Athletic Muscle guide, I'll be covering:

  • What are ​electrolytes?
  • What ​are electrolytes used for on keto diet?
  • What ​is a keto flu?
  • And my top 5 ​electrolytes for keto!

Click here to skip to our top pick 

keto electrolytes
ImageProduct 
perfect keto electrolyte
Perfect Keto Electrolytes
  • Zero carb electrolyte
  • Plant-based formula
  • Gluten-free and paleo-friendly
  • Zero carb electrolyte
  • Plant-based formula
  • Gluten-free and paleo-friendly
View on Amazon
genius electrolyte powder
Genius Electrolyte Powder
  • Smart sports drink
  • Cramp defense
  • Muscle recovery
  • Smart sports drink
  • Cramp defense
  • Muscle recovery
View on Amazon
keto k1000 electrolyte powder
Keto K1000 Electrolyte Powder
  • Weight loss supplement
  • Potassium rich
  • Zero additives
  • Weight loss supplement
  • Potassium rich
  • Zero additives
View on Amazon
keto vitals electrolyte capsules
Keto Vitals Electrolyte Capsules
  • Stops keto flu
  • Leg cramp protection
  • High dose keto electrolytes
  • Stops keto flu
  • Leg cramp protection
  • High dose keto electrolytes
View on Amazon
key nutrients keto electrolytes
Key Nutrients Keto Electrolytes
  • Sugar free
  • 12 additional vitamins and minerals
  • Caffeine-free; non-GMO
  • Sugar free
  • 12 additional vitamins and minerals
  • Caffeine-free; non-GMO
View on Amazon

Overall #1 Pick

Updated As of 01/03/20

​Perfect Keto Electrolytes

  • ​Zero carb electrolyte
  • Plant-based formula
  • Gluten-free and paleo-friendly
perfect keto electrolyte

​When the going gets tough, you really do need something that you can count on to keep you going! And our top pick goes to Perfect Keto Electrolytes!

Why?

​It's practically a zero carb electrolyte supplement making it a perfect company for your keto diet program. It is derived from a plant-based formula offering a safe and effective way to rehydrate and replenish lost electrolytes.

​Perfect Keto is also an effective solution to those who lack sleep. It promotes proper electrolyte balance so you can enjoy nice and relaxing deep sleep.

​It contains no artificial ingredients that can threaten your health. The capsules are gluten and caffeine free. Perfect Keto is also both vegan and paleo-friendly.

Keep reading to learn everything there is know about these keto electrolyte supplements!

Check out our below list for a summary of our results. Keep on reading to learn more about your keto electrolyte options!

  1. Perfect Keto Electrolytes (​Our Top Pick)
  2. Genius Electrolyte Powder
  3. Keto K1000 Electrolyte Powder
  4. Keto Vitals Electrolyte Capsules
  5. Key Nutrients Keto Electrolytes

Many keto dieters, both first time and even experienced, may suffer from a condition described as the “keto flu”; a condition associated with chronic fatigue, irritability, the “jitters” and an overall crappy mood.

While many nail their macronutrients, they often forego getting in adequate electrolytes; these quintessential dietary components ensure that we’re functioning and performing as best we can be!

​What are Electrolytes?

Adequate hydration is incredibly important with as little as 2% dehydration significantly impairing stamina, fatigue resistance, and performance (both physically and mentally).

Most assume that hydration simply revolves around how much fluid you take in. While this is important, it’s not the only important consideration to make.

Electrolytes play a very important role in our hydration status. Electrolytes are minerals found within the body. They essentially work to transfer electric signals throughout the body, important for maintaining healthy functionality and regulate everything from your heartbeat to allowing muscles to contract for functional movement. 

The most relevant electrolytes are sodium, potassium, magnesium, chloride, and calcium. Phosphate may also be looped into this group too!

​What are Electrolytes Used for on a Keto Diet?

Two-fold; you may not be taking in enough of the food’s rich in electrolytes and loss of body water as a biproduct of following a ketogenic approach.

As insulin levels remain lowered, glycogen stores deplete (following carbohydrate restriction) and water will be lost. Insulin also plays a hand in sodium regulation in the kidneys. Low insulin leads to more sodium (and water) excretion by the kidneys.

Lost electrolytes may not be being replaced through atypical dietary means. Electrolyte supplements can correct these deficiencies and ensure we’re still performing optimally on keto.

​Read Also: ​​What are the Top 6 Best Men's Compression Shorts for CrossFit?​​​​​​

keto electrolyte facts

​Keto Flu and Elctrolytes

The keto flu is one of the primary reasons people call quits on the diet during the initial stages.

Included in the list of symptoms are: stomach pain, “brain fog,” dizziness or confusion, nausea, irritability, diarrhoea or constipation, muscle cramping or muscle soreness, lack of focus, sleep problems, and sugar cravings.

It’s been documented that symptoms of the flu may be at their worst during the first four days of moving into ketosis. 

While short lived, avoiding it all together may be best for most if adherence long term is the goal! 

How much electrolytes should I take per day to remedy keto flu?”

There isn’t any concrete evidence supporting certain electrolyte intake ranges for addressing keto flu symptoms. 

Anecdotally we have found that the supplements we’ve outlined in this article have been of great personal benefit for us in their respective dosages.

If you find you are suffering from “keto flu” like symptoms we’d advise the following electrolyte dosages; 

Sodium 2000 – 6000mg

Potassium – 3000 – 4700mg

Calcium - 800mg

Magnesium – 330 – 350mg

*Based on recommendations from the Institute of Medicine and marginal increases for sporting / electrolyte depleted populations* 

​Read Also: ​​What are the Best Bumber Plates for Your Gym in 2020?​​​​​​

​What are the Benefits of Electrolytes?

Correcting an electrolyte imbalance can have a huge range of benefits, addressing symptoms like; headache, lethargy, disorientation, restlessness, nausea, vomiting, muscle cramps or weak-ness and more.

How to Get Electrolytes on Keto?

We can get electrolytes from our diet if we know which foods to go for (and which not to if our aim is to uphold ketosis) but supplementation is also a completely viable option in this instance.

We know what the electrolytes are but what are their individual specific functions in the human system and where can we get them from?

What are the Different Electrolytes to Keep Track of on Keto?

Sodium

Most of the body’s sodium is located in blood and in the fluid around the cells. It helps to regulate fluid volume across the body and plays a key role in nerve and muscle function. 

But how MUCH sodium on keto!? That’s the real question. While health concerns have been raised in relation to increased sodium intake, recent observational data appears to buck that trend. 

Recommendations are highly individual, depending on type of exercise you do, your local climate, age etc. however, achieving somewhere between the range of 2 to 6g of sodium a day is a good starting point!

We don’t think you’d be hard pressed to find foods that didn’t have some kind of sodium content. We’d recommend getting your sodium from Himalayan pink salt instead of regular table salt as it contains other unique health promoting minerals (bear in mind salt isn’t completely sodium!

Salt’s chemical structure is both sodium and another chemical called chloride).

Potassium

Potassium’s primary function is in the transfer of electric signals. When sodium is depleted the kidney excretes more potassium to compensate.

Aiming for between 3000 to 4700mg is recommended. 

Here are a few potassium rich foods that are also keto friendly!

Avocado, Brussels sprouts, mushrooms, zucchini, and pumpkin seeds.

Calcium

Calcium is the most plentiful mineral in the human body. Almost all of it stored in the skeleton, where it serves to maintain healthy bones and teeth.

Calcium is also essential for the normal functioning of muscles, blood vessels, and nerves. Tiny amounts are dissolved in the fluid inside and outside every cell in the body. Too much or too little calcium can be deadly to those cells, so the body carefully controls its blood levels. 

You should aim for around 800mg and can achieve that by supplementation of the products we’ve recommend, and or incorporating the following foods in your diet; Broccoli, leafy greens, chia seeds, sardines, and salmon

Magnesium

Magnesium has an impact on many processes in the body, acting as an activator for more than 300 enzymes involved in regulating blood sugar levels, blood pressure and making protein, bone, and DNA.

It also plays a very important role in nerve and muscle function regulating nerve impulse conduction, muscle contraction, and normal heart rhythm.

You should aim for between 330 – 350mg a day. These foods are really great sources; cashews, salmon, macadamia nuts, avocado, and dark chocolate

​Read Also: What are th​e Top 6 Plyo Boxes for Home Workouts?​​​

​Electrolyte Dosage

How Many Electrolytes Do You Need a Day?

We’ve laid out daily recommendations for electrolytes but it’s important to note that these will change depending on how much exercise you perform, how much you sweat, your general hydration status, age, dietary intake etc.

Sodium 2000 – 6000mg

Potassium – 3000 – 4700mg

Calcium - 800mg

Magnesium – 330 – 350mg

When Should You Take It?

Morning

To replenish any lost electrolytes through water loss during sleep / going to the bathroom

Exercise

The peri-training window (during and around training) is a good time to have electrolytes. Not just to prepare for activity and recover but also to ensure adequate hydration state and performance throughout!

During the day

You may need to take in additional electrolytes during the day if it’s warm and or you’ve not been able to follow your atypical diet / consume enough fluids

Evening

It may be a good idea to sip on at night as magnesium has been shown to improve sleep quality!

How Long Does It Take for Electrolyte supplements to Work?

Electrolyte supplementation works fairly rapidly with studies showing it’s effectiveness at improving exercise capacity even in an energy restricted state and taken close to the exercise session itself.

The effectiveness of whole food sourced electrolytes is dependent on the size of the portion, nutrient profile of the food, when it’s been eaten etc. Notably, it won’t be as rapid as supplementation / electrolytes taken in isolation.

Types of Keto Electrolyte Supplements

Powders

Keto electrolyte powders are extremely effective at addressing deficiencies as they absorb very rapidly and are then more readily available for use!

Tablets

Soluble tablets are fairly similar, in terms of them absorption rate, to powders. These two options are arguably the most cost effective too!

Capsules

Capsules will have the slowest absorption rate of the three forms of supplement (due to their casing). We also don’t see them as being as cost effective or practical as other forms (although that may be down to personal preference).

Do You Need to Take Electrolyte Supplements on Keto?

Nope! Of course, you can achieve the required intake from your diet but supplements are never a necessity (it’s in the name after all). That doesn’t mean they won’t make your life a whole lot easier! 

Personally, we’d recommend them for the convenience alone!

​Top Electrolyte Reviews

We highlighted these awesome electrolyte products earlier on in the article but we’d love to give a brief overview of each so you can see how great they are:

​Perfect Keto Electrolytes

  • ​Zero carb electrolyte
  • ​Plant-based formula
  • ​Gluten-free and paleo-friendly
perfect keto electrolyte

The Perfect Keto range is one of our personal favorites; created by doctors and backed by science, it’s really hard to fault them, especially their electrolyte blend!

These are a real fan favorite. While the capsules wouldn’t be our preference, we’ve used them and have got some great results!

Evidence based dosages from reputable and trusted names make this a must try! They’ve got over 150 positive reviews on their website alone for these gems!

Pros

  • ​Zero carb electrolyte
  • ​Improves electrolyte balance
  • ​Odorless
  • Caffeine free

Cons

  • ​May cause dizziness
  • ​Gel capsule may dissolve earlier prior to consumption

​Genius Electrolyte Powder

  • ​Smart sports drink
  • ​Cramp defense
  • ​Muscle recovery
genius electrolyte powder

Compared to the leading sports drinks on the market today, Genius Electrolyte Powder sets itself apart.

With absolutely no artificial flavors, colors, or sugars. This electrolyte powder is the healthy alternative to optimize your hydration during ketosis!​

A genius supplement from the folks at Genius, this electrolyte powder contains absolutely no sugar, artificial flavoring, sweeteners, fillers, or dyes. 

It’s perfect for intra-workout use and they go as far to say that no other electrolyte tablet, packet or pill provides the same effectiveness against cramps & dehydration!

725 reviewers have given this an average of 4.6/5 stars on amazon!

Pros

  • ​Contains zero sugar and artificial flavoring
  • ​Protects against cramps and dehydration
  • ​Made within a GMP and FDA compliant facility

Cons

  • ​Bad taste
  • ​Powder doesn't dissolve easily

​Keto K1000 Electrolyte Powder

  • ​Weight loss supplement
  • ​Potassium rich
  • Zero additives
keto k1000 electrolyte powder

Hi-Lyte's Keto electrolyte powder is the highest potassium electrolyte powder available, designed for powerful hydration that promotes endurance and eliminates cramps!

Keto K1000 is the highest potassium electrolyte powder on the market. Featuring a complete electrolyte complex, this powder is perfect for general daily use as well as exercise performance and recovery!

Containing no maltodextrin or sugar, just sweetened with stevia, the K1000 powder mix has achieved an average of 4.4 / 5 stars from over 460 reviews!

Pros

  • ​1000mg of potassium
  • ​No additives
  • ​raspberry lemon flavor

Cons

  • ​May cause spike on blood sugar
  • ​Can lead to spasms

​Keto Vitals Electrolyte Capsules

  • ​Stops keto flu
  • Leg cramp protection
  • High dose keto electrolytes
keto vitals electrolyte capsules

​Keto Vitals Electrolyte Capsules are specifically designed to combat all the most common issues of electrolyte deficiency found with keto diets; a great aid for those suffering with the “keto flu”, cramping or performance issues!

Created specifically for the unique needs of the ketogenic and low carb lifestyles, these capsules are a great help for anyone suffering from “keto flu” like symptoms or interested in optimizing their exercise performance and recovery!

Achieving 4.4 / 5 stars on average from over 290 reviews, users have stated that these wonders have increased their energy levels, elevated mood, stopped muscle cramps & promote sound sleep!

Pros

  • ​Zero carb and calorie
  • ​Promotes sound sleep
  • ​Prevents muscle cramps

Cons

  • ​May not work well on others
  • ​Expensive

​Key Nutrients Keto Electrolytes

  • ​Sugar free
  • 12 additional vitamins and minerals
  • Caffeine-free; non-GMO
key nutrients keto electrolytes

​Key Nutrients have created the perfect Balance of Potassium, Magnesium, Sodium, Calcium, Phosphorus, and Chloride. This mix will keep you feeling great and full of energy all day long!

Sugar free, calorie free, no carb, plant-based and sweetened with stevia extract, Key Nutrients have knocked it out of the park with this one! 

We absolutely love using this powder, tastes awesome, and they even go as far to market as a hangover cure! Truly after our own hearts! 

470 plus have rated Key Nutrients electrolyte powder as 4.7 / 5 stars on average and we’d have to agree!

Pros

  • ​Calorie and sugar free
  • ​Packed with 6 key electrolytes
  • ​Caffeine free
  • Easy to mix

Cons

  • ​Expensive
  • ​Vitamin-forward taste and smell

​Conclusion

Electrolytes play an important part in optimal human function. The ketogenic diet may cause electrolyte level imbalances through specific physiological mechanisms and cutting out certain foods. 

While there are plenty of keto friendly whole foods to look to include, supplementation may be more convenient alternative. We’ve highlighted a few of the best options on the market that are perfectly keto friendly and beloved by their users (and us)! 

Jamie Wright

Jamie Wright

Jamie is a registered nutritionist and REPs recognized personal trainer with a MSc in Nutrition and BSc in Sports and Exercise Science. He runs his own nutrition and exercise coaching company, OUTWRK, and has authored a number of books of which include HealthyHer and FitHer. He has contributed on a number of external organisations nutritional guidance educational notes/booklets aimed at recreational exercisers/dieters to elite, internationally competing athletes. Additionally, Jamie has worked with this spectrum of clients in the past and just released his new program Everyday Athletes aimed at recreational exercisers/dieters. Reach out to him on his website for nutrition advise or consulting.

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